Ah, well–no longsword fencing Friday night. The roommate met the UMW fencers for a quick meet and greet to talk about possible seminars for the rest of the year, then headed out to meet some friends who happened to be in town. I ended up meeting them there at the Fredericksburg Pub. It was good to see them again, and meet a new couple, as well. Of course, I was wearing the Utilikilt, which is what I typically wear to work on Fridays, so I felt right at home there (the waiters/waitresses there wear the kilt as well. Quite fetching on a lass, I must say… 🙂
After that, it was off to this place called Splitsville, a clever interpretation of the bowling alley, done up as a classy lounge. Sort of very urban, but with a sort of Atomic Age attitude and flair. My ankle is still a bit swollen (it’s on and off, been like that since I’ve taken running back up), so I didn’t participate in the actual ball-throwing, but had a good time nonetheless.
Saturday, I had been intending to PT all morning long, but hadn’t got into it yet when the roommate called on his way back from work. He wanted to grab some chow, but I was *just* going down to the workout room, so he belayed going to get food and joined me.
I wasn’t really into a super-killer metcon kind of workout (and I wanted to encourage him to workout, not punish him) so I basically led him through sort of a standard lifting regime, but using the kettlebells. In “hard style” kb terminology, it was more of a “grind” workout, than a “ballistic” or even “hybrid.” See “Understanding Ballistics, Grinds, and Hybrids” for a pretty cogent explanation.
So, we went through a nice litany of things–military presses, triceps extensions, rows, kb squats, deadlifts, Turkish Get Ups, kb lunges, cleans, etc. A good workout–I slept very well last night, went to bed relatively early and woke up early and refreshed. It was nice to go out on the back deck pre-dawn and slowly sip down a cup of tea, waiting for the day to begin. Beautiful night/pre-dawn this morning, too.
Speaking of good sleep, I’ve been getting lots of headaches in the morning, and it seemed to be getting worse over the last couple of years, especially when traveling out to Colorado Springs. I recently discovered that if I wake up with a burgeoning headache, I sit up relatively straight and try to sleep that way. Even if I didn’t get to sleep, the headaches started to go away, and I wouldn’t need to take a morning aspirin dose.
One thing I’ve noticed for a little while is that sometimes I wake up with my lower jaw thrust forward and nearly locked in place. My TMJ would be stiff and sore then, and I have a headache or the start of one. For a while before all this, it would seem if I laid in bed too long instead of getting up, I’d get the headache. I started paying more attention, and found that when I laid down, my jaw would want to drop forward and down (or sideways) when I would sleep on my side and stomach. And I’ve always seemed to have phlegm and such when going to bed, and I’ve noticed that it seemed like my sinuses would dry out and swell.
Anyway, what I think has been happening all these years, and getting worse, is that as I sleep, and especially in the dry air of either central heat/air conditioning, or when I have direct airflow on me, my air passages have a tendency to swell just a little. As a kid, I think I developed a habit of sleeping on my side and stomach because that would cant my head and neck in a more favorable position for airflow (esp as I had a lot of sinus drainage as a kid). However, for whatever reason, it hasn’t been enough in the last couple of years, and it’s been getting worse, esp out in the Springs where I’m at 6000 ft with super dry air, and I recently got my air conditioner at home fixed and at a higher efficiency.
So, as I’m sleeping, my jaw distends to allow max airflow, and by doing that all night, it cramps up and gives me a heck of a tension headache. I noticed that it often seemed worse after a workout that involved my upper body, especially my upper back and neck, and if I have alcohol too soon before bed.
I saw a TV advert not too long ago talking about preventing snoring using a mouthguard that has an upper and lower jaw guard that was supposed to keep your teeth and jaws separated and into position such that the lower jaw wouldn’t kind of slide backwards, constricting the air passage and causing snoring and/or sleep apnea. I thought that was an interesting idea, so I looked for one of those at a couple of pharmacies, but only found the ones that are supposed to protect from tooth grinding. Apparently, people will grind their teeth in their sleep so hard that they make really bad grinding noises, and damage the teeth or injure their jaws.
So, I thought “what the heck” and bought a package of those and fitted one last night. I think one of the reasons I went to bed a little early was that I was actually excited to try this out. Well–so far, I only have a sample of n=1, but what I do know is that I had a very good sleep, and had no problems getting up this morning. Very early, as I’ve written. So, we’ll see how it goes.
Since I felt so refreshed, I went ahead and waited ’til it was pretty light (around 0630 or 0700 maybe) and took off for a nice 20-30 minute walk in the relatively cool morning. Then I did a Scott Sonnon TACFIT Commando-style bodyweight workout. Basically four different exercises; done in that familiar Tabata protocol of four rounds of eight 20 second sets (with 10 second rests in between the work sets). A push up set, an ab set, a wrestler’s sit-out set, and a lunge set.
Again–doing the push up set for example, (using a particular type of push up) would be doing the push ups for 20 seconds, rest for 10 seconds, another 20 seconds of work, rest 10, etc., until you complete eight sets of work on that one exercise. Then rest a minute or two, and go on to eight sets of the next exercise, for four exercises. Simple, but fairly taxing.
And to top it off, I waited until brunch and cooked some steak and eggs for fuel. The roommate finally woke up, so he helped forage at the store, cook, and eat the spoils. 🙂
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